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Cashews are high
in calories. 100 g of nuts provide 553 calories. They are packed with soluble
dietary fibre, vitamins, minerals and numerous health-promoting phyto-chemicals
that help protect from diseases and cancers.
They are rich in
“heart-friendly” monounsaturated fatty acids like oleic and palmitoleic acids
that help to lower or bad LDL cholesterol and increase good HDL cholesterol.
Research studies suggest that Mediterranean diet, which is rich in
monounsaturated fatty acids helps to prevent coronary artery disease and
strokes by favouring healthy blood lipid profile.
Cashew nuts are
very rich source of minerals. Minerals especially manganese, potassium, copper,
iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of
cashew nuts a day in the diet would provide enough of these minerals and
prevent deficiency diseases. Selenium is an important micronutrient, which
functions as co-factor for antioxidant enzymes such as Glutathione peroxidases,
one of the most powerful antioxidant in the body. Copper is a cofactor for many
vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other
minerals function as co-factors for this enzyme are manganese and zinc). Zinc
is a co-factor in many enzymes that regulate growth and development, sperm
generation, digestion and nucleic acid synthesis.
Cashews are also
rich in many essential vitamins such as pantothenic acid (vitamin B5),
pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins
are essential in the sense that our body requires them from external sources to
replenish and essential for metabolism of protein, fat, and carbohydrates at
cellular levels.
In addition, the
nuts are also containing small amount of Zea-xanthin, an important flavonoid
antioxidant, which selectively absorbed into the retinal macula lutea in the
eyes. It is thought to provide antioxidant and protective UV ray filtering
functions and helps prevent age related macular degeneration (ARMD) in the
elderly.
Monounsaturated Fats
for the Heart: Cashews are a fantastic source of
healthy dietary fats, that are required for our body to soak up the fat-soluble
vitamins A, D, E, and K and create fatty acids which are essential for the
development of the brain as well as blood clotting. These types of healthy fats
consist of Monounsaturated fats or MUFA as well as polyunsaturated fats or
PUFA. They’re best for the heart and help to lessen bad cholesterol (LDL
cholesterol) if ingested in suitable amounts, even just in people with
diabetes. LDL cholesterol may rise because of extreme usage of saturated fats,
posing a significant threat for heart diseases just like atherosclerosis or
even the hardening of arteries. Research has indicated that selecting
unsaturated fats over saturated fats improves levels of HDL cholesterol,
decreases triglyceride levels, and beneficially reduces the blood pressure too.
The inclusion of nuts like cashews, fish, and vegetable oils including olive
oil and canola oil in the diet can offer these healthy unsaturated fats on the
body.
Eye Health: We’ve all heard that carrots are great for your eyes, however it
might come as an unexpected that cashews are far too! They include high levels
of lutein as well as zeaxanthin that behave as antioxidants whenever consumed
frequently. These types of compounds safeguard the eyes from light damage
(which could turn into blindness within the elderly), and may help reduce the
instance of cataracts.
Prevents from
Cardiac Arrhythmia: Additionally it is the good
source of the omega-3 fatty acids as well as omega-6 fatty acids that works as
powerful antioxidants as well as helps prevent the blood vessels from free
radicals as well as cardiac arrhythmia.
Weight Loss: People who consume nuts two times a week are much less inclined
to put on weight compared to those who hardly ever eat nuts. Cashew nuts truly
are comparatively loaded with fat, but it’s regarded as “good fat.” This is due
to the ideal fat ratio within the nut, 1:2:1 for saturated, monounsaturated,
and polyunsaturated, respectively, that is suggested by scientists for tip-top health.
Cashew nuts consist of less fat compared to almost every other popular nuts,
which includes peanuts, pecans, almonds and walnuts. They’re dense in energy
and high in dietary fibre, which makes them an extremely beneficial snack for
managing weight gain.
Prevents from Mental
Disorders: Copper present in Cashew nut involves in
production and secretion of both melanin and dopamine that helps prevent from
depression, serious sun burn, long-term tiredness syndromes, neurological
problems and etc.
Provide Necessary
Minerals: Cashews might help sustain your body’s
balance of minerals required for ideal health, since they are loaded with
mineral content, with copper being the most abundant. A 1-oz. serving of
roasted cashews consists of 0.6 mg of copper that is a lot more than 30 % of
the suggested intake set by the Institute of Medicine. Copper is required by
your body for the manufacture of haemoglobin, collagen, elastin and also the
protection of nerve fibres. Other minerals in cashews consist of magnesium, phosphorus,
manganese, zinc, iron, potassium, selenium and calcium. Cashews contain just a
trace of sodium until you buy salted nuts.
Reduce Diabetes Risk:
Cashews are very therapeutic for managing blood sugar, in
accordance with a study in the December 2010 issue of “Molecular Nutrition and
Food Research.” Within the study, researchers from the University of Montreal
tested an extract from cashew nuts that contains anticardia acid, on lab rats.
The results of their study reveal that the anacardic acid enhances the ability
of sugar to enter cells that lessens the quantity of sugar circulating within
the bloodstream. Cashews may also encourage the metabolism of sugar into
energy, a procedure known as glycolysis. Controlling blood-sugar levels
decreases the chance of developing diabetes, an ailment often related to
obesity as well as heart disease.
Prevents from Old
Age Eye Disorders: It features a pigment flavonoid
antioxidant known as zeaxanthin that gets absorbed on the eyes (retinal macula
lutea) and protects through the UV rays, therefore prevents from the
age-related macular degeneration throughout old age.
Reduce Cancer Risk: Cashews consist of a number of anti-oxidant compounds which are
thought to be anticancer agents. The National Cancer Institute explains that
free radicals, that are damaged molecules, attack healthy cells, modifying DNA
and potentially resulting in cancer. Proanthocyanidins are the antioxidant
compounds present in cashews. These types of beneficial chemicals may possibly
have the capability to stop the development of certain cancer cells.
Controls your blood
pressure levels: These nuts are lower in sodium
and high in potassium and therefore keep blood pressure level within check.
When there is extra sodium, the body retains more water which in turn causes
the volume of blood to improve in turn enhancing the blood pressure level. Also
read how to lessen salt intake to help keep BP in check.
Assists the body in
creating energy: Cashews consist of thiamine that
plays an important role in transforming sugar to energy. A lack thiamine in
your daily diet can result in some much more severe health problems which range
from muscle pain to even the memory loss.
Prepares Body to
Fight Menopausal Symptoms: Cashew nuts are thought as
the sleep inducer as well as stress reliever. It will help women after their
menopause stage by improving the relaxed and pleasurable sleep throughout night
time thus releases stress level among women in old age.
Plays a key role in
numerous body functions: As cashew nuts are full of high
copper content, they play a huge role in enzyme action, hormone production and
brain function. Aside from this, they also assist in the creation of red blood
cells and therefore, avoid anaemia.
Given the fact that cashew nuts are loaded
with calories, several questions may be going in your head at this stage of
time. Our expert sheds light on some common questions you may have regarding
usage of tasty cashew nuts or even kajus.
Healthy Muscles and
Nerves: Cashews are a fantastic source of magnesium, that is vital for
the healthy growth and development of bones, muscles, tissues, and organs of
the body. Magnesium helps you to sustain healthy blood pressure, sustain the
immune system, maintain nerve function, and keep the bones strong. It’s also
associated with metabolic functions, influences the insulin activity as well as
manages the blood sugar levels of the body. An insufficiency of magnesium
alters the metabolism of calcium and also the hormones accountable for its
regulation.
Promotes Overall
Healthy Growth and Development: It is probably the most
beneficial dry fruits for kids of growing age. It boosts the continuing
development of the bones, teeth, brain, hair, skin and etc body part since they
require more calcium, vitamins, minerals, proteins and calorie compared to
other age group people.
Can help treat
depression: Cashew nuts may even help deal with
depressive disorders. It’s been stated that a couple of handfuls of cashews has
got the equal effect of a prescription anti-depressant. Cashews consist of an
amino acid, called L-tryptophan that is broken down within the body into niacin
and serotonin, compounds which calm anxiety and encourage a feeling of
well-being.
Red Blood Cells: Cashews are full of copper, which will help within the
metabolism of iron, helps with the development of red blood cells helping in
keeping bones and also the defence mechanisms healthy. Additionally it is vital
for the nervous as well as skeletal system of the body. An insufficiency of
copper within the body may lead to osteoporosis, irregular heartbeats, and anaemia.
Bone and Oral Health:
Cashews provide phosphorous, that is required for the healthy
growth and development of teeth and bones. Phosphorous also helps with protein
synthesis, assimilation of carbohydrates as well as fats and the maintenance of
cellular health.
Anaemia: Cashews are a source of dietary,
iron that is essential to carry oxygen throughout the body and helps with the
functioning of enzymes and also the defence mechanisms. An insufficiency of
iron within the diet can result in body fatigue, anaemia, as well as an
elevated inclination towards infections.
Gallstones: Gallstones usually are stone-like deposits that always contain
cholesterol which accumulates within the gall bladder. The regular inclusion of
healthy nuts just like cashews will help lower the chance of development of
gallstones.
Prevents from Deficiency Diseases It really
is packed with the main minerals known as manganese, magnesium, copper,
potassium, iron, zinc, selenium and etc that really help in avoiding from
numerous insufficiency diseases.
Hair and Skin Health:
Cashews are full of the mineral copper. An essential component
of many enzymes, copper plays its part in a broad variety of processes. One
copper-containing enzyme, tyrosinase, changes tyrosine to melanin that is the
pigment that provides hair and skin its colour. With no copper cashews are so
rich in, these enzymes wouldn’t be able to do their jobs.
Immune System: Cashews consist of zinc, that performs an important role within
the strengthening of the immune system against microbial infections, protein
synthesis and also the healing of wounds. It is very important while pregnant
for the development of the baby and also the developmental years of childhood
to take care of a stable state of the body.
Protects from UV
Rays: It has capability to avoid the body from the UV rays of the sun
in addition to safeguards from the age related macular degeneration.
Relieves
Constipation: Its high fibre content works well for
reducing the constipation whenever taken on day after day.
Help Prevent
Migraine Headaches: Cashews help support healthy
brain function as well as enhance the circulation of blood whilst lowering
blood pressure level. Nuts offer plant-based phytosterols that are good for
decreasing headache duration as well as occurrence.
Additionally, cashews combat rapid
alterations in blood sugar as well as hypoglycaemia, another well-recognized
trigger for migraines.
Prevent artery
disease-related: Cashew nuts great for the heart
since it consists of monounsaturated oleic acid as well as palmitoleic acid.
These types of essential fatty acids assist to reduce bad cholesterol (LDL)
whilst enhancing the good cholesterol (HDL). Scientific studies claim that
Mediterranean diet that is full of monounsaturated fatty acids helps you to
avoid coronary artery disease as well as stroke by supporting healthy blood
lipids.
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